As a child, we didn’t like them too much... Today, the number of recipes to which they lend themselves and their incredible health benefits deserve to give them a place of choice at the table!
1/ Spinach, good for bones and tone
We now know that spinach, long associated with the strength of Popeye, is not the food richest in iron, but its nevertheless significant contribution, associated with its vitamin C, remains very interesting for combating physical and intellectual fatigue. Especially since it is also very rich in magnesium, essential for general tone... but also for bone health. And from this point of view, spinach which also combines potassium, calcium, and vitamin K is an excellent parade to fight against osteoporosis.
2/ Spinach, friends of the belly and the heart
With only 20Kcal/100g and high water and satiating fiber content, spinach is clearly the friend of slimming. Promoting transit and detoxification, it helps maintain a flat stomach by contributing to good digestive and hepatic health thanks to its betaine, which fights against “fatty liver disease”. On the heart side, it is not to be outdone, in particular, because of its richness in potassium which fights arterial hypertension (HTA), and in vitamin K which is against arterial calcification (precaution however if you are under anti-vitamin K treatment) and of its strong antioxidant power.
3/ Enemy of diabetes and cancer
Spinach is very rich in antioxidants. On the diabetes side, in addition to its low glycemic index (IG 15), it is its alpha-lipoid acid content that is its strength: it lowers the level of glucose in the blood, improves insulin sensitivity, reduces burning sensations/numbness well known to diabetics and stimulates the regeneration of nerve fibers damaged by the disease. The anti-cancer properties of spinach antioxidants (chlorophyll, fairly acid, neo-xanthin, etc.) have also been demonstrated by several studies, particularly on digestive, breast, prostate, and lung cancers.
4/ Vision and brain shields
Thanks to its lutein and zeaxanthin content, and powerful antioxidant pigments, spinach helps fight against cataracts, AMD, and retinitis pigmentosa. As for its richness in folic acid (vitamin B9), it not only stimulates the production of serotonin and therefore fights depression, but also slows down brain aging.
5/ Spinach is also good fresh or frozen, raw or cooked
Spinach deserves to be eaten at least twice a week. But do not hesitate to always take medical advice in the event of anti-vitamin K treatment and kidney stones or gout: spinach indeed contains oxalic acid and uric acid. Apart from these precautions, spinach is interesting to combine in all its forms.
- Cooked or raw:
Cooked spinach releases more lutein, zeaxanthin, and betaine. Tasted raw in branches or shoots (and provided they are very fresh), they have a better level of vitamin C.
- Fresh: in branches or young shoots, we must choose them very smooth and green, rinsed, prepared, and enjoyed immediately. Storing them for three days in the fridge causes them to lose 50% of their initial vitamin content. I should eat fresh spinach once cooked within 24 hours.
- Canned or frozen: chopped or in branches, there is no difference. However, the high heat treatment of canned food causes more vitamins to be lost than in frozen packaging. As a precaution, quickly rinse canned spinach to remove preservative salt or sugar.
6/ eat spinach every day to lose weight
When to eat spinach?
spinach nutrition facts
One cup of raw spinach contains :
- 7 calories.
- 0.86 g of protein.
- 29.7 mg of calcium.
- 0.81 g of iron.
- 24 mg of magnesium.
- 167 mg of potassium.
- 141 micrograms (mcg) of vitamin A.
- 58 mcg of folate.
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